Choose your poison. You get only 20 minutes to complete either of the workouts. If you have to use a band for pull ups, you are automatically relegated to workout C. Workout C is also the only workout were you are allowed to scale down the pull up reps even more if needed. The major goal is to finish the workout, as this is where the intensity is and intensity is where the results are.

The runs are as follows:800 meter run - From middle garage door up to 90th street (stop sign), then down to the farthest side of 88th street, and finally back through the middle garage door.

600 meter run - From middle garage door up to the first tree past the flag pole, then down to the farthest side of 88th street, and finally back through the middle garage door.

400 meter run - From middle garage door down to the farthest side of 88th street and then back through the middle garage door.

Metcon - Never Back Squatted in a WOD before so figured I'd try it...4 HSPU8 Bodyweight Back Squats (185#) 12 Pull Ups ** 10 ROUNDS ** - All sets must be unbroken to count- 15:23- All Unbroken, No misses

Did a version of Tuesday's .com workout: 7 rds of 3 front squats @ 125, 200m run(Stabbed my hand Tuesday afternoon, so I'm trying to stay away from anything with grip for a few days.)

My arbitrary goal was sub-15, and I finished in 13:43. I'm arbitrarily happy with that.

Tried to push the runs and keep a strong back at the bottom of the squats. I think I was successful with the squats. I always run hard the first and last round - it's those damn middle rounds where I slack off a little.